At least I took less rest.

Tues, 12/20-

I opted for my sit 'n kick reps workout on this 35-degree but otherwise nice day.  In its purest form, the sit 'n kick reps workout consists of 5 x (400…rest 30 sec…and then 200).  The goal for the 400 is 64, and the goal for 200 is 28.  My doubly modified version is 5 x (400...rest 60 sec...and then 150).  The 400s were supposed to be in 65/66 today, and the goal for 150 was 22.  I like to think of the 400s as the pace of the second lap in an 800-meter race, and I like to think of the 150s as the pace of an 600-meter race. 

After an 8:00 mile and some good stretching, I was ready.   

Set 1: 66-mid (32-low/34-low), 23-low
1000 jog in 8:00.   
Set 2: 66-low (32-low/34-low), 22-mid
1000 jog in 8:00
Set 3: 66-low (31-high/34-low), 22-mid
1000 jog in 8:00
Set 4: 65-high (32-low/33-mid), 23-low
1000 jog in 8:30 
Set 5: 63-mid (31-low/32-low), 21-mid  

I am, on average, a second or two off where I was this time last year. At least I took less rest than I did last year on this day.

On this day last year, I managed...

Set 1: 65-mid (15,30-high/34-high), 23-mid
1000 jog in 7:45.  Then, I waited an additional 45 sec before beginning the second set.
Set 2: 65-low (15,30-high/34-low), 22-mid
1200 jog in 8:30
Set 3: 63-high (15,30-low/33-mid), 22-low
1200 jog in 8:30
Set 4: 64-low (15,30-low/33-mid), 23-low
1200 jog in 8:30 
Set 5: 63-mid (14,30-low/33-low), 21-mid